Mediation For The Masses

Meditation: Health And Science



Encouraging The Family To Meditate

Meditation is one way to control an individual’s thoughts and redirect stress to have a clearer mind. It aids in focus and helps in decision making by managing feelings. Mediation is also an effective method for improving mental health and having a more optimistic view of life.

Many people are engaging in meditation because of the benefits it brings. Some of the advantages they enjoy are better concentration and focus and a positive state of mind. People who meditate also reported that they can work better under pressure than when they did not meditate. It is also a way to relax and improve mindfulness. Meditation is an excellent way to connect the body and the mind.

Source: pexels.com

Doing things with family is a great way to bolster the relationship with one another. Having a shared activity with family members can help in improving an individual’s skills and control over oneself. When a family engages in the same activity at a time, it can be a source of support that motivates individuals.Therefore it is ideal to encourage the family into meditation.

Understanding Meditation With The Family

In exploring an activity with the family, it is essential to explain the action. In this case, it is crucial to discuss what meditation is and what will make it a good activity for the family. Start sharing with your family why you are interested in meditation as it gives them an idea of your motivations. It may also be an avenue for you to share each other’s thoughts and views towards meditation.

Opening up with the family about an activity can give the family a view on your interests. It is a peaceful and beneficial activity with mediation, and there is a better chance that the family will find it interesting. Keep the topic as trivial and informative so the family can better grasp the ideas and understand the importance.

Be patient and rigorous in discussing this with your family because understanding meditation is not only learning about the activity but also having the opportunity to reap its benefits. It is also best to consider the discussion pace with your family’s ability to comprehend.

Exploring The Benefits Of Meditation

After understanding meditation, the family may now move on to exploring the benefits of it. The family must be willing to commit and make time for this activity. Since it is an activity that will be done together, it is best to do this when every family member is available.

Source: pxhere.com

There are many benefits to meditation that your family can enjoy. From relieving stress to improving mental focus, meditation is essential in the psychological well-being of any person. Being able to control thoughts can help make decisions as this is important in the family because every decision can affect the relationship of the family members.

For families in crisis or struggles, meditation can help in keeping an optimistic perspective. It can significantly reduce anxiety and improve emotional health that can maintain a positive outlook in life. Meditation alone may not solve family problems, but it is fundamentally useful to alleviate the mental stress and emotional burden.

Doing meditation with the family will promote better relationships with one another and gather support from each other. The family will have something to do together and motivate each other to achieve the goals and reap the benefits. It can also be an excellent avenue for families to bond and share their experiences to help each other. 

Improving Meditation With The Family

The family is now engaged and can further enhance their meditation. With the basic understanding of meditation and its benefits, the family can improve their practice to achieve better results. The family may utilize different types of meditation to cater to their situation and needs.

Source: pikist.com

It is great to explore different methods and types of meditation. Variations can reduce the redundancy of steps and expand the view of the family towards meditation. It is ideal to try different combinations of reflections that will satisfy the needs and still be holistic.

In any activity, the family should have clear goals and the same commitment. With improving the meditation, make sure that the family can adjust and go with the pace. Continue to help each other and respect individual decisions. Try to support other members who may stop pursuing the goal and not force them to come back. 

In Summary

Encouraging the family to engage in meditation is a relatively easy task when done correctly. There must be a common understanding among family members. Explore what meditation is with the family to build their interest in the activity. Upon knowledge, the family can now enjoy the benefits and support of one another. Improving meditation is one right way to keep the family engaged and a more holistic approach to better well-being.

How To Make Your Home Meditation-Friendly Amid A Pandemic

how-to-make-your-home-meditation-friendly-amid-a-pandemic

Source: pexels.com

In these trying times, it seems effortless to have a chaotic mind. After all, you see or hear about the pandemic everywhere. Even if you are a naturally optimistic individual, you may slip up sometimes and be unable to keep yourself from worrying about what may happen tomorrow.

As I consult my friends about it, a few of them have suggested that I start meditating. I admittedly thought that they were trying to pull my leg, but they insisted that the activity helped them countless times. When I asked how to do it, I had been advised to make my house meditation-friendly first.

Here’s how.

Clear The Furniture In Your Meditation Area

The most practical course of action is to pick a room at home for meditation purposes. It can be your bedroom, veranda, porch, or even the living room. Then, once the choice is made, you should clear the furniture in a specific area in any of those rooms.

how-to-make-your-home-meditation-friendly-amid-a-pandemic

Source: pexels.com

Doing so ensures that you have enough space to sit down and meditate comfortably. Even if it is only several square feet, it should be fine. Besides, staring at the furniture may distract and prevent you from being in Zen mode.

Turn Off All Gadgets

iPads, smartphones, laptops, and computers are well-known sources of distraction for people who want to try meditation for the first time. Turning off the WiFi on such devices to prevent social media notifications from disturbing the peace does not always suffice. After all, texts and calls can still come in and tempt you to move away from your spot.

The only way to make your home meditation-friendly is by turning off every gadget you own. For extra measure, you can hide every electronic device deep in your closet or lock them safely in a cabinet. That guarantees that your concentration will not be broken.

how-to-make-your-home-meditation-friendly-amid-a-pandemic

Source: pexels.com

Play Calming Music All Over The Place

Folks have different ways of getting into the meditative mode. Some merely need to sit on a mat and face the sun; others like to meditate in a dark room, lit by nothing but scented candles. But for the majority, calming music is everything.

Assuming you agree with the majority, you may download instrumental songs and play them right before meditating. It will start putting your mind at ease and prepare you for your spiritual journey ahead. Furthermore, it may be able to mask external noises that may disrupt the room’s tranquility.

Ask Your Housemates To Stay Quiet Before Meditating

Whether you are a parent of young kids or have friends as housemates, there may rarely be a quiet time at home. Both children and adults can be the same, in the sense that they love chatting and staying awake for as long as possible. Hence, finding a window for meditation may not be a walk in the park.

how-to-make-your-home-meditation-friendly-amid-a-pandemic

Source: pexels.com

If you are bent on meditating amid a pandemic, you should know that there is no harm in asking nicely. Inform your housemates about your goal to meditate at a particular hour and request for them to avoid making noises then. Meditations do not typically take longer than 30 minutes, so it should not strain their lives.

Final Thoughts

It seems crazy how following the tips above have altered my life for the better. I have never seen myself as the meditating type, but I have pulled it off. It has never occurred to me that I can stay still for longer than five minutes, but impossible things become possible when you set your heart to it.

I will undoubtedly continue practicing meditation even after the pandemic is over, and so should you. Cheers to a zen life!

Why Meditating Is Essential During Quarantine

There is perhaps not a single person who does not complain about their busy schedule ever. I am guilty of doing that several times a day, and my best friend, Lena, always happens to be my shock absorber.

I did not know how Lena would react to my complaints at first. We practically grew up in the same neighborhood, so I was aware of how temperamental she could be. But as the years went on, my best friend became calmer than ever, as if nothing could faze her.

why-meditating-is-essential-during-quarantine

Source: rawpixel.com

When I asked Lena how it was possible, she said, “It’s all thanks to meditation.” I almost laughed at that answer since we used to joke about individuals who did it. (Those were not our finest hours, I know.) But then I saw how serious she was and decided to try it during the quarantine.

Below are my findings so far.

It Helps You Stay Away From Social Media Effectively

A lot of people thank God for the creation of YouTube, Instagram, and TikTok. They say that they may have gone crazy during the quarantine without them. However, they probably forget that social media channels are full of depressing content and fake news, which can make them hate staying at home more.

why-meditating-is-essential-during-quarantine

Source: unsplash.com

You can avoid becoming one of those people by meditating. Doing so requires a level of stillness that you cannot get if you keep on checking your phone for notifications. Thus, to have a successful session, you have no choice but to step away from social media.

The Quietude Drowns All The Internal Noise

Whether you get coronavirus updates from your smartphone or TV, there is no way for them not to affect you. Imagine, the news anchors talk about the new deaths and positive cases every single day. At the time of writing this blog, some countries have even experienced a second wave of COVID-19 cases. It is not shocking if you worry about catching the virus in no time, given other people’s lack of discipline.

why-meditating-is-essential-during-quarantine

Source: rawpixel.com

The only thing that may silence the internal noise that you are dealing with is meditation. After all, you cannot think of anything while doing it. You merely have to listen to your heartbeat and find your center until your thoughts blend in the background. Once you come out of the meditative state, the quietude can govern your system.

You Won’t Feel Too Bored

You may have seen some articles about individuals who have started baking, writing, gardening, or doing random things during the quarantine. Some of them have always wanted to try that and are happy for the free time that the stay-at-home order has given them. But others feel too bored with streaming shows and movies, so they work on other activities.

why-meditating-is-essential-during-quarantine

Source: rawpixel.com

In all honesty, boredom tends to be a foreign word for people who meditate. You can remain in one position for hours without feeling the need to tap your fingers or hum or turn on the TV. Days can pass by, and you may never get tired of meditating.

Final Thoughts

How I look at meditation now is much different from how I used to see it. In the past, I assumed that it was a fad that socialites and hippies alike popularized. However, my eyes have since been opened to the fact that this ancient practice should be honored and passed to new generations.

Even when the quarantine ends, I will not stop meditating. Maybe I won’t be able to do it as much as I want to daily, but I can feel contented if I get to sit down and meditate every night.

(If you want to learn more things about meditating and self-soothing, you can check out BetterHelp. BetterHelp is a great venue to ease your burdens away. Mental health specialists are all ready to help those in need.)

Benefits Of Yoga And Meditation To Leadership

 

Yoga and meditation may not be the first thing that will come to mind when you imagine ways to become a good leader.  One may think that these practices are not utilized in relating to other people; instead, they are used for purely personal relaxation and inner reflection. However, yoga and meditation were found out to be a beneficial practice especially in terms of relating with others; thus, it can be both useful in attaining personal needs and enhancing one’s abilities as an effective leader. As Dana Anderson, LPC, wrote in her article, “Mindfulness helps people develop the capacity to handle what life throws at them and creates emotional resilience.”

The following are the reasons why yoga and meditation can help develop excellent leadership skills. 

 

Source: publicdomainpictures.net

  (more…)

How Meditation Affects Students’ Performance

 

Source: publicdomainpictures.net

Research suggests that the more you practice meditation, your capacity to understand and absorb information, adaptability to any situation in your life, and remembering a series of events is improved. The reason for this is that meditation is a form of exercise for our brain. It is not just one of the best brain exercise but the very best training for our brain.

(more…)

How Meditation Benefits Employees And Improves Job Performance

The pressure our job gives can be endless and exhausting. Some even think about how they will stand out from their colleagues, what risks should they take, or how they should deal with evil bosses. In short, every employee has their fair share of agony in the workplace, and all of them might not bode well for their performance.

In this case, meditation might be the best thing to offer your subordinates or colleagues. It is a technique to clear the mind and radiate positivity. Continuous meditation can improve many aspects of your life, and one of those areas includes your productivity at work.

Richard Chambers, a clinical psychologist, states, “With life speeding up and getting busier, we are bombarded with countless distractions, including of course digital technology. These things encourage distractibility and reactivity, leading to stress and impaired performance. Mindfulness offers us simple, practical ways to stay focused on what is important, reduce stress and improve our performance at whatever we do.”

Top Benefits Meditation Brings To Workplace 

Most of us are stuck behind our desks or in conference rooms for most of our day. Thus, having a short routine that helps you refresh your mind and attention can be beneficial.

Source: pxabay.com

  1. Burnout Killer

Sometimes, a company’s employee of the month is also the one who feels tired and exhausted. They can be super productive at first, but it can change for some time if they don’t get the rest they need.

If you like your employees happy and healthy, always encourage them to take a break, relax, and breathe. For Robert Poynter, LPC, “Mindfulness is about being fully aware of whatever is happening in the moment. It is a moment-to-moment awareness where time slows down where you can actually focus on the task or situation that is present. Through mindfulness meditation, you are trying to achieve a mind that is stable and calm, and with practice, you will be developing and strengthening your mind in becoming calm without struggling.”

They don’t need to have special meditation techniques. A 5- to 10-minute meditation can work wonders.

  1. Employees Feel Better

In line with the first benefit, employees who feel better and happier tend to do their jobs more productively and effectively. A study also shows that employees who meditate can stay focused for a longer time and are less prone to any distraction. With this, meditation also helps in multitasking.

Source: pexels.com

  1. Improved Communication

A person with a clear train of thought expresses clear messages. Coherent and concise communication between an employee and a manager is crucial to achieving a smooth-running and complication-free business operation.

With clear communication, employees can understand instructions faster, fix issues or problems immediately, and relay information much more quickly. Meditation helps a person to relax and clear their mind, and it brings a lot of benefits in the workplace.

Source: pxabay.com

  1. Increases Loyalty

Companies that offer meditation or wellness programs for their employees show they care about everyone’s emotional and mental health. From this, managers can gain their employee’s trust and loyalty. Loyal employees stick with a company for an extended period.

Simple Ways To Meditate At Work

Meditation does not always require applications or types of equipment. You can follow these simple steps to achieve relaxation and clarity.

  • Sit comfortably in your chair or lie down if your company has a lounge where you can rest.
  • Close your eyes.
  • Breathe deeply and observe a rhythmic pattern.
  • Be mindful of your breathing. Focus on each breath.
  • Be present by focusing on the sensations and sounds around you. As you become more focused, your mind will be less distracted.
  • Experiment with repeating a silent mantra. You may create your mantra or phrase to repeat during meditation. Something as simple as “Relax” or “I can do this” will do.

Meditation Apps You Must Try

We have gathered the best apps for meditation with the best quality, reliability, and great reviews.

  • The Mindfulness App
  • Headspace
  • Calm
  • Buddhify
  • Sattva
  • Stop, Breathe & Think
  • Insight Timer
  • 10% Happier
  • Breathe
  • Omvana
  • Simple Habit
  • Meditation and Relaxation Pro

Employers should give their workers a chance to start meditating. They will appreciate you for inspiring them to pursue happiness in this fast-paced world.

“Contrary to what many people believe, having a mindfulness meditation practice is not just for the most spiritual, disciplined, or mentally focused among us. It doesn’t require a magical (some might say impossible) ability to clear your mind and keep it that way for hours on end. You don’t need to be a master yogi or even own a yoga mat. Mindfulness is not just for others—it’s for me, and it’s for you, too! – Caroline Sweatt-Eldredge, LPC.

Here Are The Ways You Can Meditate Before Bed

Busy people, most notably students, employees, and businessmen, are often deprived of time. Even a short activity outside of work or school during the weekday is impossible.

Meditation is possibly one of the most effective ways to quickly reduce body tension and mental stress. However, this does not mean that one should enroll in formal meditation classes to avail of its benefits.

Anyone can do this in the comfort of their homes. Sometimes, the best time to do it is right before you sleep.

Meditation is a simple practice available to all, which can reduce stress, increase calmness and clarity and promote happiness. Learning how to meditate is straightforward, and the benefits can come quickly. Take a deep breath and get ready to relax.” – Aaron E. Kaplan, PsyD.

Here are some ways you can meditate even on your bed right before your usual sleeping hours.

Source: pexels.com

Turn On The Music And Reflect

Look for relaxing instrumentals that you can play while you do this quick meditation. All you need to have are a phone, speakers, and a dimmed room.

Check the room’s temperature and start playing the music softly. Find a suitable spot to do the Indian pose, close your eyes, and steady your breathing. You can ask yourselves questions to ponder on. You can also talk to yourself. Remember: this is about getting to know your inner self.

This activity can only take 5 minutes of your time. First-timers can even feel their intense emotions lower down a bit after the exercise. Don’t worry because the benefits of meditation will compound as you go on.

Source: pixabay.com

Listen To Guided Meditation

If you are too tired to think about the steps of meditation consciously, you can always resort to a guided one from the Internet. Video-hosting sites (such as YouTube) offer free audio guides for you to follow. Dr. Albina Tamalonis, PsyD, is an expert in guided meditation. She writes in one of her articles, “In what I call active guided meditation, the guided meditation evolves into a more complex and personalized trance. From my long experience with trance work, I have found that it is very important that the person is stimulated to action beyond the guided meditation. I guide you into a meditative state with a myriad of methods where you’re able to slow your mind down, focus inward on your thoughts and feelings, relax your body, and accept individually tailored ideas to help you.”

Looking for audio meditation is easy because you will feel that an expert is telling you what to do and what to think of. Most of these instructional audios also play soothing background music and soft sound effects. You can find guided meditation audio with background sound effects of sea waves, the rustling of the leaves, or even the sound of falling rain.

Source: pixabay.com

Read Instructional Materials Provided On The Internet

The Web is full of instructional materials that professionals themselves crafted for the benefit of the users. You can peruse these step-by-step resources if you want to make sure that the meditation you are about to do is right for you.

Note that meditation, regardless of how long you are doing it, usually brings benefits which can be equated to a full-blown vacation getaway if correctly done over time. Your goal is to figure out the part of the body where you are most tense. Then communicate with your mind, identify your feelings, and let go of the intense emotions. Try visualizing a large box where you can put all your feelings. It might be symbolic, but it can be a useful relaxation hack.

Formal meditation practices are not always possible for people whose schedule is often jam-packed. Meditation is also definitely not a fancy thing that only the privileged people can avail of. When you have practiced a lot of times, meditation can be a natural cure for stress and anxiety. Starting tonight, before bedtime, is an excellent beginning.

“When we are engaged in meditation or self-reflection, the object of our observation is the self. What you will see within yourself depends on how you look. The attitude and state of mind that you bring with you into your mindfulness meditation practice directly affects the degree to which you will benefit.” – Laura K. Schenck, LPC.